Comparing Nutrients in 14 ounces Boiled Carrots VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Boiled Carrots	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	4.8% 139kcal	44.6% 1294kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	109% 142g	130g per day for Men 19-50 years
Sugars	19% 13.7g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.97% 1.43g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	5.4% 3g	341% 191g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	1054% 12.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	81.2% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	524% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	230% 3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	220% 881μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.3mg	5.73% 5.16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	12% 119mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	755% 6.8mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17% 1.35mg	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	341% 7.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 119mg	391% 2735mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	420% 231μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	179% 19.6mg	11mg per day for Men 19-50 years
Water	9.67% 358g	0.8% 29.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Sunflower Seed Flour:

• Boiled and Drained Carrots have 426 times more Vitamin A and 2.8 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 48.3 times more Vitamin B1, 6 times more Vitamin B2, 11.3 times more Vitamin B3, 28.4 times more Vitamin B5, 4.9 times more Vitamin B6 and 15.9 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Sunflower Seed Flour:

• Boiled and Drained Carrots have 3.5 times more Potassium, 19.3 times more Sodium and 12.1 times more Water than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 3.8 times more Calcium, 100.8 times more Copper, 19.5 times more Iron, 34.6 times more Magnesium, 12.7 times more Manganese, 23 times more Phosphorus, 83.1 times more Selenium and 24.8 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 14 ounces:

• Partially Defatted Sunflower Seed Flour contains 9.3 times more Energy, 8.9 times more Fat, 10 times more Omega 6, 4.4 times more Carbohydrate, 1.7 times more Fiber and 63.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.